Monday, April 6, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “When you face difficult times, know that challenges are not sent to destroy you. They’re sent to promote, increase, and strengthen you.”

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Pausing Front Squat

E2:00 x 7 Sets of 1 Rep

5-Pause Front Squat

Set 1: 50%

Set 2: 55%

Set 3: 60%

Set 4: 65%

Sets 5-7: 65-75%
The 5 pauses take place for 2 seconds each at the following locations:

Quarter Squat


Below Parallel


Quarter Squat

These percentages are based on your 1RM Front Squat

Metcon (Time)


On the 5:00 x 5 Rounds:

21/15 Calorie Assault Bike

15 Double Dumbbell Power Snatches (35’s/20’s)

9 Thrusters (135/95)
-Your score is the slowest of 5 rounds

Options for bike:

Same cal row. If we can’t do either, let’s run for 1:30 min (45s one way, 45s back)

Options for double DB Snatches: If you have 2 lighter DB than prescribed, let’s add 10 reps. If we have 2 heavier DB than prescribed, let’s cut the reps back to only 10. If you only have 1 DB or 1 KB, let’s double the reps and do single DB Snatches or KB Sntaches.

Options for thrusters:

If you only have enough weight to do 95/65, then let’s do 15 thrusters across. If we don’t have a barbell, let’s do DB thrusters or KB thrusters, or odd object thrusters.

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